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The art of
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self-coachingEd Batista
Class 4: April 24, 2015
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Where are we
Self-intervention
Happiness myths & facts
Happiness strategies
Values & strengths
going?
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How will we
Start in small groups
One coaching conversation
get there?
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Concepts 1 20 mins
Small group discussion 25 mins
Concepts 2 20 mins
A coaching conversation 25 mins
For next time… 5 mins
Agenda
Self-intervention
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Positive
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psychology
Positive
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psychologyEudaimonia
The highest human aim
Flourishing or fulfillment
Distinct from mere pleasure
Positive
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psychologyEudaimonia
“Happiness does not lie in amusement…
…but in virtuous activities.”
~Nicomachean Ethics, Book X Ch 6
Happiness
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Happiness
It matters
(Although more isn’t always better)
Happiness
Can it be pursued?
Or must it ensue?
Happiness
Viktor Frankl
“Happiness must happen.”
Martin Seligman
H = S + C + V
Genetic
Set Point
(50%)
Intentional
Activities
(40%)
(10%)
Life Circumstances
Facts & myths
Facts & myths
Fact: Variance among individuals in the sample
Myth: Relative sources of your happiness
Facts & myths
Fact: Hereditary traits influence happiness
Myth: Genetics = 50% of your happiness
Facts & myths
Fact: Our genes are pre-determined
Myth: Our “happiness setpoint” is fixed
Facts & myths
Fact: Circumstances matter less than we think
Myth: Circumstances = 10% of your happiness
Facts & myths
Fact: Hedonic adaptation diminishes impact
Myth: Circumstances don’t matter
Facts & myths
Fact: Money ≠ happiness
Myth: It’s irrelevant
Facts & myths
Myth: Intentional activities = 40% of happiness
Fact: They can have a significant impact
Why does this matter?
Change
Large goals Small components
Celebrate small victories
Experiment
Agency
Happiness
Photo by Marina del Castell [link]
strategies
Happinessstrategies
Sonja Lyubomirsky, UC
What activities have a demonstrable impact?
Happinessstrategies
Gratitude
Optimism
Overthinking
Kindness
Relationships
Engagement (Flow)*
Flow
Mihaly Csikszentmihalyi, Claremont
(Cheek-sent-me-high)
Skill
BOREDOM
ANXIETY
Challenge
Happinessstrategies
Gratitude
Optimism
Overthinking
Kindness
Relationships
Engagement (Flow)
Savoring
Commitment
Coping
Forgiveness
Spirituality
Your Body*
Taking care
Meditation
Physical activity & rest
“Acting like a happy person”
Why group all these together?
of your body
Happinessstrategies
Gratitude
Optimism
Overthinking
Kindness
Relationships
Engagement (Flow)
Savoring
Commitment
Coping
Forgiveness
Spirituality
Your Body
Happiness
No optimal mix
Highly personalized
strategies
Happiness
Contingent on…
Naturalness
Enjoyment
Values
Absence of guilt or pressure
strategies
Values
Martin Seligman, Christopher Peterson, et al
How do we achieve eudaimonia?
How do we live the good life?
Values
Values in Action (VIA) Institute
A DSM for positive psychology
“Manual of the Sanities”
Values
Intensive, methodical study
Cultural, philosophical & religious traditions
Values
Classification scheme
Associated instrument (VIA Survey)
Values
Virtues (Abstract, universal)
Strengths
Situational themes (Specific, contextual)
Values
Virtues
6 universally valued (with some caveats)
Too abstract to test
Values
Virtues
Strengths
Distinct paths to the virtues
24 items in your VIA report
Values
Virtues
Strengths
Situational themes
Habits that give rise to strengths
Highly variable across settings & cultures
6 virtues
Wisdom
Courage
Humanity
Justice
Temperance
Transcendence
(& 24 strengths)
Wisdom
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Cognitive
Acquisition & use of knowledge
Wisdom
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Creativity
Curiosity
Judgment
Love of learning
Perspective
Courage
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Emotional
Accomplish goals in the face of resistance
Courage
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Bravery
Honesty
Persistence
Zest
Humanity
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Interpersonal
Tending & befriending others
Humanity
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Kindness
Love
Social intelligence
Justice
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Civic
Healthy community life
Justice
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Fairness
Leadership
Teamwork
Temperance
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Intra-personal
Auspicious self-restraint
Temperance
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Forgiveness
Humility
Prudence
Self-regulation
Transcendence
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Connection to something higher
Transcendence
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Appreciation of beauty & excellence
Gratitude
Hope
Humor
Spirituality
Criteria
Distinct
Paragons
Prodigies*
Selective absence
Institutions & rituals
Fulfillment
Morally valued
Diminish others
Felicitous opposite
Traitlike
Criteria
24 strengths
11 meet all 10 criteria
11 more meet 9 criteria
2 meet 8 criteria
Signaturestrengths
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Signaturestrengths
Characterized by…
Sense of ownership & authenticity
Feeling of excitement
Continuous learning
Desire to use it
Invigoration
Signaturestrengths
Martin Seligman
The good life is “Using your signature strengths
every day in the main realms of your life
to bring abundant gratification and
authentic happiness.”
To sum up
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Happiness (eudaimonia) matters
Intentional activities do, too
Intrinsic motivation is key
Signature strengths point the way
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Resilience
56 questions
Same as in Reivich & Shatté (easier to score)
Go with your gut; don’t deliberate
Quotient
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Resilience
Before next week’s class…
Complete it (10 mins)
Then score it (10 mins)
Then read Reivich & Shatté
Then prepare a story…
Quotient
A story…
An experience when you were resilient
Be prepared to explain your resilience
(Use your RQ Assessment)
You’ll have 4 minutes
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